There are many valid forms of meditation out there. When you know why you’re interested in meditating at home, you’ll know which ones are right for you.
- Start small and work your way up
While learning how to meditate at home, it’s important to start with small, manageable sessions. Even three minutes will make a difference. It might sound super short, but for some beginners, sitting in awareness for a few minutes feels like forever. Starting with short sessions also helps you to gain the momentum you’ll need to sustain your practice in the long run. As many meditation experts suggest, the quality of your meditation is more important than the length.
- Pick a convenient time and comfortable spot
One of the best ways to meditate at home is to find a quiet place away from noisy distractions. Pick a time that’s convenient for you. Early morning is a perennial favorite time to meditate since this time of day is generally peaceful and there are few interruptions.
You’ll also need to find a comfortable position. While some meditators like sitting in the lotus position, there are other good options. You can sit on a meditation cushion, chair or even a couch, so long as you feel comfortable and you can sit up straight. Do your best to find a position where your spine is aligned. Your neck and shoulders should be relaxed, and your eyes can be half open or shut during the meditation session.
- Try a guided meditation
Since you’re just beginning, guided meditation can add a welcome structure to your practice. Mindworks App is a complete resource that offers Guided Meditations, Mind Talks, inspirational Daily Cups and much more, all developed and curated by internationally-known meditation experts. Have a seat, choose from the guided meditations, and enjoy the journey. Mindworks offers a free trial period with everything you need to get you started.
Whatever form of meditation you choose, awareness of the present moment is key. When you meditate, you train in being aware of whatever object of meditation you’ve chosen. There will be distractions in the form of sounds, odors, sensations of discomfort, tension, itching, etc. In addition, there will be distractions that your mind will produce all on its own: to-do lists, things you should have done or said, things you plan to do or say, emotions, daydreams… the list is endless.
To help the mind stay focused on the here and now, one of the best ways to meditate at home is to focus on the process of breathing. Be very aware of your respiration as you inhale and exhale; use the breath as an anchor for your mind. When those distracting thoughts pop into your head, simply acknowledge their presence and go back to focusing on the breath. Alternatively, you can use physical sensations, sound, or a visual object as the focus of your meditation. Forget about “emptying the mind.” Noticing and coming back is what meditation is all about.
Trungram Gyalwa, a renowned meditation master from the Himalayas, teaches that compassion is a fundamental quality that’s hard-wired in all of us. Meditation helps us control negative emotions (such as anger and envy) and uncover positive qualities such as lovingkindness and compassion. Meditation gives us all the tools we need to develop the goodness that already exists within. For more check out this blog by Trungram Gyalwa Benefits of Meditation for the Mind and Body.